Feskens Judith Hyrox Result

Overall Performance:

Judith Feskens showcased an impressive performance at the 2024 Rotterdam HYROX, finishing in the top 5% of all athletes and top 6% in her age group. Notably, her total running time was 01:37 faster than average, indicating a strong runner profile. Despite this, areas for improvement were identified, particularly in specific strength exercises and transitions between exercises. Judith displayed a consistent pacing strategy across the running segments, with a tendency to perform better in running than in strength-focused challenges. This suggests a hybrid athlete with a lean towards running, who could benefit from a more balanced training approach targeting both strength and endurance.

Segments to Improve:

• Burpees Broad Jump: Judith's performance in this segment was significantly slower than average, suggesting a need for improvement in explosive strength and endurance. Training suggestions: Incorporate plyometric exercises such as box jumps, squat jumps, and burpees without the broad jump to build explosive power. Gradually adding the broad jump element and practicing burpee efficiency can also help. Interval training combining burpees with short sprints may improve endurance and recovery time between jumps.
• Sandbag Lunges: Another area for improvement is the sandbag lunges, indicating potential weaknesses in lower body strength and stability. Training suggestions: Focus on unilateral strength training exercises such as split squats, lunges, and step-ups with added weight. Stability exercises on a Bosu ball or single-leg exercises can enhance balance and muscle coordination, crucial for efficient sandbag lunges.
• Farmer's Carry: The slower time in this segment suggests a need for enhanced grip strength and endurance. Training suggestions: Incorporate grip strength exercises, such as dead hangs, farmer's walks with progressively heavier weights, and wrist curls. Endurance can be improved by extending the distance of the carries with moderate weight before attempting heavier loads.
• Ski Erg: Given the slower time, focusing on technique and upper body endurance will be beneficial. Training suggestions: Practice on the Ski Erg focusing on form, ensuring a full body movement rather than just upper body. Interval training on the Ski Erg can help build endurance. Supplement with upper body strength exercises, such as pull-ups, rows, and overhead presses.

Race Strategies:

• Efficient Transitions: Improving Roxzone times is crucial. Judith should practice quick transitions between exercises, focusing on minimizing rest time and moving efficiently from one station to the next. Simulating race conditions in training, where she moves between different exercises without rest, can help improve this aspect.
• Pacing Strategy: Given her strength in running, Judith could potentially conserve a bit more energy in the initial running segments to allocate more effort towards the strength-based challenges. This could help maintain a more consistent performance throughout the race.
• Focus on Weak Segments: Prioritize training on the identified weaker segments, particularly in the weeks leading up to the race. Implementing a balanced training schedule that does not neglect her running strengths, while focusing on improving strength and technique in challenging areas, will be key.
• Mental Preparation: Mental resilience training, including visualization techniques and setting small, achievable goals for each segment, can help Judith maintain focus and push through challenging parts of the race.

By addressing these specific areas of improvement through targeted training and strategic race planning, Judith has the potential to enhance her overall performance and achieve even higher rankings in future HYROX events.